Download The Importance of Postnatal Exercise

The Importance of
Postnatal Exercise
Exercise for Mother and Baby
When to Start Postnatal Exercise
It varies for everyone and all depends on
the type of delivery:
• Uncomplicated natural birth – resume
exercise as soon as the mother feels
comfortable enough to do so
• Caesarean section or complicated
natural birth – most physicians
recommend waiting six weeks or after
the postnatal examination
Women who should seek Physician
Consultation before Starting Postnatal
Exercises
• Preeclampsia (pregnancy induced high blood
pressure) or toxemia of pregnancy
• Extensive vaginal and/or rectal repair after
delivery
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Pregnancy related liver disease
Pregnancy induced kidney failure
Uncontrolled seizure disorder
Heart disease
Pre-existing medical conditions that restrict
exercise capacity or ability
Benefits for the Mother
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Help restore and improve muscle strength
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Improves quality and quantity of sleep
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Promotes postnatal weight loss (recommended 1kg per week)
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Improves cardiovascular fitness
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Improves mood, reduces risk of postpartum depression, and
relieves stress
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Increases metabolism
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Improves strength and stamina
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Prevent aches and pains
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Improved bladder control and less urinary incontinence
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Prevents separation and weakness of the abdominal muscles
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Prevention of diabetes
Benefits for the Baby
Not only does baby get physical benefits from exercising
with mom:
• Developing physical abilities
• Coordination
• Tactility
But also emotional, cognitive, and social benefits:
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Building confidence
Self-awareness
Human connection
Bonding
Love
Recommended Postnatal Exercises
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Kegels
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Yoga
Abdomen bracing exercises
Brisk walking
Swimming/aqua aerobics (natural birth - do not go
swimming until you have gone seven consecutive days
without any vaginal bleeding or discharge; caesarean
section - wait until your postnatal check)
Pilates
Low impact aerobic workouts
Light weight training
Bicycling
7 Exercises to do with Baby
• Baby Bench Press: Lie on your back and hold your baby
securely above your chest with arms straight. Lower
elbows, keeping arms close to your sides, and then extend
arms straight up. Repeat while smiling and make funny
faces with your child, keeping arm muscles engaged.
• Cooing Crunch: Lie on your back and hold your baby
with arms extended in front of you. Sit halfway up,
keeping abs engaged, and come down. Repeat.
• Baby Bend: Hold the baby in front of you and sit all the
way down, bringing your butt to your heels while keeping
arms straight. Stand up again and repeat.
• Stroller Stroll: Push the stroller in front of you. Speed up
for 30 seconds and slow down. Do the same thing uphill
for added resistance.
7 Exercises to do with Baby Continued
• Baby Ballet Squats: Hold the stroller in front of you (in
locked position) and stand with feet wide apart. Bend
from your knees till your hips are knee level, making sure
to keep your entire body engaged.
• Kiss Push Up: Arrange yourself in the push up position
with your baby flat on his back near your head. Raise and
lower your body doing traditional push ups, and be sure
to smooch your baby on the way down.
• Use an Exercise/Swiss Ball: Use an exercise or Swiss
ball. Sit on the ball while holding your baby in your lap.
Bounce up and down, keeping your abs engaged. Your
baby will love the vertical movement and will enjoy being
held close, and you’ll love the tighter tummy. You can
also do this more gently to help put your baby to sleep.
Talk about multitasking!
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Abs: Mom and Baby Exercise Workout Video
http://www.youtube.com/watch?v=OyREZnclQ0o
How to have a Successful Postnatal Exercise
Regime
• Making a realistic and attainable
goal
• Partaking in exercise regime
regularly
• Partaking in leisure activities for fun
• Having a support system (partner,
family, friends, exercise group with
other new mothers, etc.)
References
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Baby Center – retrieved from: http://www.babycentre.co.uk/a749/postnatal-exercises-for-the-first-six--weeks
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Baby Zone - retrieved from: http://www.babyzone.com/mom/moms-fitness-and-diet/exercise-with-baby-postpartum-exercises_70274
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Better Health - retrieved from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Postnatal_exercise
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Parenting - retrieved from: http://www.parenting.com/article/how-to-lose-baby-weight
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Pivarnik, J. M., Chambliss, H. O., Clapp, J. F., Dugan, S. A., Hatch, M. C., Lovelady, C. A., ... & Williams, M. A. (2006). Impact of physical activity during
pregnancy and postpartum on chronic disease risk. Medicine & Science in Sports & Exercise, 38(5), 989-1006.
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Research Digest - retrieved from: https://www.presidentschallenge.org/informed/digest/docs/december2009digest.pdf
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Scott, S. (2006). Medical Report: Exercise in the Postpartum Period. ACSM's Health & Fitness Journal, 10(4), 40-41.